This is a healthy meal I tried for dinner the other night and it was a hit with the rest of the fam. Hope you like it!
Ingredients
1 pound boneless skinless chicken breasts, cut into 1 inch pieces
1 garlic clove, minced
3 teaspoons olive oil, divided
3 tablespoons honey
2 tablespoons reduced-sodium soy sauce
1/8 teaspoon salt
1/8 teaspoon pepper
1 (16 ounce) package frozen broccoli stir-fry vegetable blend
2 teaspoons cornstarch
1 tablespoon cold water
Hot cooked rice
Directions
1. In a large nonstick skillet or wok, stir-fry chicken and garlic in 2 teaspoons oil. Add the honey, soy sauce, salt and pepper. Cook and stir until chicken is lightly browned and juices run clear. Remove and keep warm.
2. In the same pan, stir-fry the vegetables in remaining oil for 4-5 minutes or until heated through. Return chicken to the pan; mix well. Combine cornstarch and cold water until smooth; stir into chicken mixture. Bring to a boil; cook and stir for 1 minute or until thickened. Serve over rice.
Footnotes
Nutritional Analysis: One serving (1 cup stir-fry mixture; calculated without rice) equals 243 calories, 5 g fat (1 g saturated fat), 66 mg cholesterol, 470 mg sodium, 19 g carbohydrate, 3 g fiber, 28 g protein. Diabetic Exchanges: 3 lean meat, 3 vegetable.
Friday, January 28, 2011
Thursday, January 27, 2011
Snack Ideas
So I don't know about the rest of you, but snaking is my nemesis! I stay home and want to eat all day long with my kids. Not good, not good. So I thought that I would share some of my favorite snacks and a website that had some good ideas.
-Laughing cow cheese, 35 calories per wedge with come Wheat thins or an apple. There are a couple of different flavors to choose from.
-Lite String cheese, 100 calories with a slice or two of lunch meat. I like to let my string cheese sit out for 10 minutes or so and then eat it. I don't know what it is but something about it being soft makes it even better.
-Jello Mousse Temptations, 50-60 calories. These are really good if you crave chocolate, like me, because they have a caramel flavor and a chocolate flavor. YUMMY!
-Great Value High Fiber Oats and Chocolate bars, 140 calories. I like these because they have LOTS of fiber, 9g and keeps you full longer.
-Quaker Rice cakes, 60 calories for 8 cakes. Light and Crispy and I love the Apple cinnamon!
-Any sort of Thin buns or bagels, about 100 calories. These are great for toast and sandwiches. I love to eat one slice with a little bit of peanut butter and a banana after I run. Totally hits the spot and yummy!
-Crystal Light or just the GV brand. We have used these forever and are a great way to have something yummy to drink without the guilt of using your calories on a drink.
Here is a GREAT article that has some good ideas for snacks also.
Then go to Hungry Girl to check out all kinds of other info that she has.
Hope this is of some help to some of you. I would LOVE to hear what some of your favorite snacks! Happy Snacking!
Melissa C.
-Laughing cow cheese, 35 calories per wedge with come Wheat thins or an apple. There are a couple of different flavors to choose from.
-Lite String cheese, 100 calories with a slice or two of lunch meat. I like to let my string cheese sit out for 10 minutes or so and then eat it. I don't know what it is but something about it being soft makes it even better.
-Jello Mousse Temptations, 50-60 calories. These are really good if you crave chocolate, like me, because they have a caramel flavor and a chocolate flavor. YUMMY!
-Great Value High Fiber Oats and Chocolate bars, 140 calories. I like these because they have LOTS of fiber, 9g and keeps you full longer.
-Quaker Rice cakes, 60 calories for 8 cakes. Light and Crispy and I love the Apple cinnamon!
-Any sort of Thin buns or bagels, about 100 calories. These are great for toast and sandwiches. I love to eat one slice with a little bit of peanut butter and a banana after I run. Totally hits the spot and yummy!
-Crystal Light or just the GV brand. We have used these forever and are a great way to have something yummy to drink without the guilt of using your calories on a drink.
Here is a GREAT article that has some good ideas for snacks also.
Then go to Hungry Girl to check out all kinds of other info that she has.
Hope this is of some help to some of you. I would LOVE to hear what some of your favorite snacks! Happy Snacking!
Melissa C.
Bean and Pasta Soup
Hey Everyone,
I tried this recipe from "Fab Up The Flab" yesterday. It was really yummy! I love it because it is chock full of veggies, but you still have a little pasta in there to look forward to. I had everything on hand (thank you bountiful baskets!). I did substitute the spinach for purple/white chard because that is what I had on hand and I added some summer squash and eggplant as well. I wasn't sure if my kids would like it, but my little boy ended up having two helpings, hooray! Hope you all enjoy!
Just click on the link below for the recipe!
~Mindee~Just click on the link below for the recipe!
http://fabuptheflab.blogspot.com/2011/01/yummy-soup-for-dinner-tonight.html
Wednesday, January 26, 2011
Healthy :)
I don't know about everyone else, but the fact that the title of our blog says "HEATHY HABITS CHALLENGE" makes me crave chocolate! I wanted to take a few lines to blurb about how motivating this challenge has been for me and how I have gone from "HEATHY" to "HEALTHY." It adds a little shuffle to my step and vegetables to my diet. I, too, am focusing on moderation and am trusting the process. One of my colleagues at the elementary school has lost 16 pounds in the last two months. She constantly advises, "Trust the process."
Trusting the process means doing your part by eating less and being more active. She also says moderation is a vital component and that the scale can break you. It may read a certain weight for three days. On day four, you may be down 3 pounds. BAM! Once again, trust the process and BELIEVE!
According to Deepak Chopra, when we eat to 80% of our capacity, we feel invigorated and healthy. Keep up the great work ladies, and remember this quote by Epictetus: "No great thing is created suddenly. There must be time. Do your best!"
Ashlee L.
No Diet just Life Style Change
Hello Everyone~
I hope it's okay that I am adding my thoughts to this healthy habits challenge. When Sundee mentioned on facebook that she was starting up this challenge, I wasn't quite sure that I wanted to join in. I have tried to diet in the past and have failed miserably everytime. I didn't want to waste my $20.00 if I was going to just fail again. So as I contemplated the challenge for a day or two, I came to the realization that I was not going to 'diet' this time around but that I was going to incorporate a lifestyle change. I don't know about you all, but I am the kind of person that if you tell me I can't have something, then I want to have it even more. In times past, I would give up all chocolate and that would last for a week at the most. It's just something that I can't do. So as I thought about this challenge, something came to my mind that I have heard time and time again. Don't cut things out of your diet but just use moderation in all things. With that in mind, I decided to accept the challenge and so far so good. The foods that I eat have not changed. I still eat chocolate, but instead of a whole candy bar, I am easily satisfied with a few chocolate chips. I had ice cream last night, but instead of a whole bowl full, I had just a scoop and I was okay with that. I still eat the same dinner with the family, I have just cut my portion size in half. I have also added exercise to my life. Something that I have disliked in the past, but is slowly growing on me now.
Sundee, thank you for this challenge! I finally feel like I am accomplishing something positive for myself for a change. Whether I win the 'money' or not, I am winning my life back and it feels great!
Robyne
I hope it's okay that I am adding my thoughts to this healthy habits challenge. When Sundee mentioned on facebook that she was starting up this challenge, I wasn't quite sure that I wanted to join in. I have tried to diet in the past and have failed miserably everytime. I didn't want to waste my $20.00 if I was going to just fail again. So as I contemplated the challenge for a day or two, I came to the realization that I was not going to 'diet' this time around but that I was going to incorporate a lifestyle change. I don't know about you all, but I am the kind of person that if you tell me I can't have something, then I want to have it even more. In times past, I would give up all chocolate and that would last for a week at the most. It's just something that I can't do. So as I thought about this challenge, something came to my mind that I have heard time and time again. Don't cut things out of your diet but just use moderation in all things. With that in mind, I decided to accept the challenge and so far so good. The foods that I eat have not changed. I still eat chocolate, but instead of a whole candy bar, I am easily satisfied with a few chocolate chips. I had ice cream last night, but instead of a whole bowl full, I had just a scoop and I was okay with that. I still eat the same dinner with the family, I have just cut my portion size in half. I have also added exercise to my life. Something that I have disliked in the past, but is slowly growing on me now.
Sundee, thank you for this challenge! I finally feel like I am accomplishing something positive for myself for a change. Whether I win the 'money' or not, I am winning my life back and it feels great!
Robyne
Week 2 Update
Well girls week two is finally over. This past week we are down 75.3 pounds from last week. We have lost overall a total of 279.5 pounds which is great. I love getting your cute emails and comments on how you did last week. Some say " eeks", some say "yah", some say, "Sorry, it was my birthday." The important thing is we all keep trying. We may slip and fall back a little but the important thing is to get back up and keeping going forward. Can't wait for week #3. Please try to get me your weights by Monday night so that I can post by Tuesday morning. Hang in there!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Tuesday, January 25, 2011
What Will You Do With The Money????
How's everybody doing?? Hope you are all staying strong? I am just curious as to what you will do with the money if you are THE BIGGEST LOSER???
Tuesday, January 18, 2011
After One Week!!!!!!!!!!!!!!!!
This is Linda - After one week, we have lost a combined total of 204.2 lbs. Wow!!! This is awesome. I have yet to hear from two weights that have not been included in this total so therefore I did not include their weights in the first total. I emailed them several times and if I don't hear from them by morning, I will assume that they dropped out of the Challenge. Tomorrow I will have a firm update on total number of participants. As of now, I am planning on 62. There are still a couple who have not paid but I have been in contact with them and feel like they will come through. Keep up the good work!!!!!!! Thank you to all of you who have paid and who either emailed or texted your weights on time. This really helps. Only seven more weeks to go!!!!!!!!!!!!!!!!!!!!!!!!!! Keep Going!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Live in Thanksgiving Daily!
Here are just a few thoughts that I wanted to share. Doing these really helps keep me focused and uplifted during the day. Focusing on just one or two daily really gives me a mental, spiritual and physical boost...try them! I made them into a bookmark so that I can be reminded of them every day!
1. Take a 10-30 minute walk every day. And while you walk, smile. It is the ultimate antidepressant!
2. Sit in silence for at least 10 minutes each day. Talk to God about what's going on in your life.
3. When you wake up in the morning complete the following statement, 'My purpose is to_________today. I am thankful for_____________.
4. Eat more foods that grow on trees and plants and less food that is manufactured in plants.
5. Drink plenty of water. Eat blueberries, wild Alaskan Salmon, broccoli, almonds and walnuts.
6. Try to make at least 3 people smile each day.
7. Don't wast your precious energy on gossip, vampires, politics, issues of the past, negative thoughts or things that you cannot control. Instead invest your energy in the positive precious moment.
8. Eat breakfast like a king, lunch like a prince, and dinner like a college kid with a maxed out credit card.
9. Life isn't fair, but it's still good!
10. Life is too short to wast time hating anyone.
11. Don't take yourself so seriously. No one else does.
12. You are not so important that you have to win every argument. Agree to disagree.
13. Make peace with your past so it doesn't spoil the present.
14. Don't ever compare your life to others. You have no idea what their journey is all about.
15. No one is in charge of your happiness except you.
16. Frame every so-called disaster with these words: 'In five years will this really matter?'
17. Forgive everyone for everything.
18. What other people think of you is none of your business!
19. GOD heals everything-but you have to ask him.
20. However good or bad a situation is, it will change.
21. Your job won't take care of you when you are sick, your family and friends will. Stay in touch.
22. Envy is a waste of time. You already have all you need.
23. Each night before you go to bed complete the following statements: I am Thankful for__________Today I accomplished_____________________.
24. Remember that you are too blessed to be stressed.
25. When you are feeling down, start listing your many blessings. You'll be smiling before you know it!
1. Take a 10-30 minute walk every day. And while you walk, smile. It is the ultimate antidepressant!
2. Sit in silence for at least 10 minutes each day. Talk to God about what's going on in your life.
3. When you wake up in the morning complete the following statement, 'My purpose is to_________today. I am thankful for_____________.
4. Eat more foods that grow on trees and plants and less food that is manufactured in plants.
5. Drink plenty of water. Eat blueberries, wild Alaskan Salmon, broccoli, almonds and walnuts.
6. Try to make at least 3 people smile each day.
7. Don't wast your precious energy on gossip, vampires, politics, issues of the past, negative thoughts or things that you cannot control. Instead invest your energy in the positive precious moment.
8. Eat breakfast like a king, lunch like a prince, and dinner like a college kid with a maxed out credit card.
9. Life isn't fair, but it's still good!
10. Life is too short to wast time hating anyone.
11. Don't take yourself so seriously. No one else does.
12. You are not so important that you have to win every argument. Agree to disagree.
13. Make peace with your past so it doesn't spoil the present.
14. Don't ever compare your life to others. You have no idea what their journey is all about.
15. No one is in charge of your happiness except you.
16. Frame every so-called disaster with these words: 'In five years will this really matter?'
17. Forgive everyone for everything.
18. What other people think of you is none of your business!
19. GOD heals everything-but you have to ask him.
20. However good or bad a situation is, it will change.
21. Your job won't take care of you when you are sick, your family and friends will. Stay in touch.
22. Envy is a waste of time. You already have all you need.
23. Each night before you go to bed complete the following statements: I am Thankful for__________Today I accomplished_____________________.
24. Remember that you are too blessed to be stressed.
25. When you are feeling down, start listing your many blessings. You'll be smiling before you know it!
WHEN LIFE HANDS YOU LEMONS...
STUFF EM' IN YER BRA!!!!!
I also found this awesome Italian Pasta Diet-It really works!!!
You walka pasta da bakery.
You walka pasta da candy store.
You walka pasta da Ice Cream shop.
You walka pasta da table and fridge.
YOU WILL LOSE WEIGHT!!!!
(Thinking of all of you...loves to you dear friends!)
Brenda
My fasting blood sugar is already down!
Hey everyone, I just thought I'd share this with you. I had given up on myself, my weight, my health and now I have 100 pounds to lose, I also have had pre-diabetes which is creeping up threatening true type II diabetes any time now-- and I am only 31! I also have a cousin who had her first heart attack at age 40 this last year and I know that's where I am heading if I don't make some serious permanent changes. So I started about a week before this fun little contest in eating healthier and exercising until I sweat every day. Well I am happy to let you all know that after 2 weeks of this new regimen my fasting blood sugar was 97 for the first time in probably 2 years!!! In the two weeks before that, I was always in the 114-130 range in the morning. I am so excited! This new life is helping my body do what it needs to do to keep my blood sugar down and keep type II diabetes at bay. I am thrilled. I usually diet and exercise, lose about 15 pounds, stop losing, get discouraged and give up again. So I'm excited that even if I stop losing before I want to, I am doing something healthy for my body and the blood sugar numbers are showing it. I am also doing a waist measurement every two weeks and I have already lost 4 inches around my waist. I'm hoping these other ways of measuring progress will keep me going when I hit the dreaded plateau that has always hit me and sent me crashing.
Thanks for listening and keep up the good work everyone! We can do this!!
XOXO - Shawnee
Thanks for listening and keep up the good work everyone! We can do this!!
XOXO - Shawnee
Monday, January 17, 2011
Good workouts!
Just thought I would share a few of my favorite workouts. It is really hard to find time for some people to work out, especially when you don't have anyone to watch your kids or you cannot afford a gym. I love all of the Jillian Michaels workouts that I have done. P90X has nothing on that woman. I see results quick with her. Maybe because she mostly targets my trouble area (core). Her 30-day shred is AWESOME! Her 6-week abs is a fun easy workout and her Boost Metabolism video is quite the workout and cardio for 45 minutes straight if you want to burn some calories!! Also, just a little secret....if you have Netflix, there are all kinds of videos on there. I like the 10-minute kickboxing ones. That way I can fit a few in throughout the day, or just do them for a total workout.
Also, I left a comment in one of the other posts about FREE Zumba. Yes, free!!! It is at the Enoch Stake Center Monday and Friday at 9:00 a.m. and Wed. at 10:00 a.m. It is so much fun. Your kids are welcome. They just play close by you where your doing your workout. Seriously fun instructor and seriously fun people!!! It is an hour long and I am wanting more when it is over.
What are your favorite workouts??
~Rachel~
Also, I left a comment in one of the other posts about FREE Zumba. Yes, free!!! It is at the Enoch Stake Center Monday and Friday at 9:00 a.m. and Wed. at 10:00 a.m. It is so much fun. Your kids are welcome. They just play close by you where your doing your workout. Seriously fun instructor and seriously fun people!!! It is an hour long and I am wanting more when it is over.
What are your favorite workouts??
~Rachel~
Some thoughts on motivation...
In the past, I have had success, but then I lose it all because I set my exercise goals TOO HIGH. My mistake? I have tried to become a competitive athlete, rather than just "fit". Now, I'm not suggesting that entering 5Ks and similar races is bad-- but I tend to go nuts with the whole fitness concept and work out too much, too many times a day, and then I get injured and then---poof-- the whole mojo disappears. During a fitness seminar, a trainer from St. George said that one of the biggest issues people have on fitness ranches is that they have the "Biggest Loser" do or die mentality, go big or go home. Really, she suggested, we need to just commit to being strong, healthy, and fit for everyday health. She said the key is to train to be healthy for daily life, not to be an athlete. That can come later, if that is where the road leads you. This time I am taking it slow and steady, eyes on the prize, and reminding myself that it took time to add weight on, and it'll take time to get it off. I want to be fit, strong, and healthy. I don't want to blow out my knees, strain my back, and ache constantly due to overdoing it. I love road races, and they are great motivators-- and I have a few on my radar-- but I have learned that there is a huge difference between training for the Ironman and just making progress on a sensible, committed pace. Deep thoughts by Mel!
Sunday, January 16, 2011
First Weigh In!!
Just a reminder that tomorrow is our first weigh in!! Email your #'s to Linda by midnight at westernpride@q.com
Money is also due no later than tomorrow! Hope you all had a happy, healthy week:)
Sundee
Money is also due no later than tomorrow! Hope you all had a happy, healthy week:)
Sundee
Saturday, January 15, 2011
Feel The Beat!
I don't know about you guys, but nothing gets me more motivated than a song with a good beat. This particularly helps me when I am cleaning my house! I seem to do everything a lot faster (which burns calories) and it makes it more enjoyable! Off on the sidebar I created a playlist. Please feel free to add any songs that help motivate you as well. Most of these songs are picked strictly on their beat (so sorry about some of the lyrics:( I do have a few cool down songs as well. I will be blasting this in my house today as I clean!!!
To access the playlist:
1. Click on the bottom left hand corner of the playlist (in black on the sidebar). This will take you to the playlist website. When you get there:
2. Click sign in
3. type in the username: healthyhabits2011
4. type in the password: bigloser
5. Now you can begin searching and adding new songs
6. Remember to get the new code and I like to make it so the songs shuffle!
Good Luck!
Mindee
To access the playlist:
1. Click on the bottom left hand corner of the playlist (in black on the sidebar). This will take you to the playlist website. When you get there:
2. Click sign in
3. type in the username: healthyhabits2011
4. type in the password: bigloser
5. Now you can begin searching and adding new songs
6. Remember to get the new code and I like to make it so the songs shuffle!
Good Luck!
Mindee
Friday, January 14, 2011
Almond Milk
Sundee Posting
My sister Kami got me to try the unsweetened almond milk. For breakfast I had a bowl of Kashi Go Lean cereal with almond milk. It was actually pretty good. I could totally eat it often. The almond milk is a little different but not to bad. There are only 35 calories in 1 cup of unsweetened almond milk. Skim milk has 90 calories per cup. I will probably try to keep almond milk in my diet.
This has been a really stressful week for me. I am taking the elementary Praxis test in the morning. I have studied a lot but am having all kinds of anxiety about it. Can I just say how thankful I am for exercise? It has helped me cope. Hopefully I will PASS and get this test behind me. Then I can concentrate more on this challenge. My eating habits have been OK but could be better.
Wishing you all a weekend of healthy eating! Weekends are so tough for me!
My sister Kami got me to try the unsweetened almond milk. For breakfast I had a bowl of Kashi Go Lean cereal with almond milk. It was actually pretty good. I could totally eat it often. The almond milk is a little different but not to bad. There are only 35 calories in 1 cup of unsweetened almond milk. Skim milk has 90 calories per cup. I will probably try to keep almond milk in my diet.
This has been a really stressful week for me. I am taking the elementary Praxis test in the morning. I have studied a lot but am having all kinds of anxiety about it. Can I just say how thankful I am for exercise? It has helped me cope. Hopefully I will PASS and get this test behind me. Then I can concentrate more on this challenge. My eating habits have been OK but could be better.
Wishing you all a weekend of healthy eating! Weekends are so tough for me!
Thursday, January 13, 2011
Free day REVISED!!!
One thing that keeps me going is having a "free day". I know that everyone diets a little bit differently and maybe some of you are just staying as far away from the bad foods as possible. For me, I have to have something to look forward to. Now yeah, the money is a great motivator, but I need little short-term rewards too. So Saturday is my free day. That day I allow myself to eat anything I want. So during the week when people talk about fast food and sweets, I just try to tell myself that if I can be good today...and tomorrow...and the next...THEN I can have what I want.
Good luck everyone!!!
Kim
Revision: This morning I woke up and said, "Wait a sec! I just suggested having a free day 2 days before a weigh in!!!" I liked the comments posted about still taking a free day on Saturday but being mindful that there's a weigh in coming up very shortly. (I also liked the person who is waiting for her $600 pizza--you are awesome! I wish I had your self control :) ).
So I have cleared my conscience...now I won't worry that someone was going to be mad at me for totally splurging on Saturday and then having the wrath of the scale on Monday!!! As for me, I'm changing my free day to Monday, after the weigh in!!
Good luck everyone!!!
Kim
Revision: This morning I woke up and said, "Wait a sec! I just suggested having a free day 2 days before a weigh in!!!" I liked the comments posted about still taking a free day on Saturday but being mindful that there's a weigh in coming up very shortly. (I also liked the person who is waiting for her $600 pizza--you are awesome! I wish I had your self control :) ).
So I have cleared my conscience...now I won't worry that someone was going to be mad at me for totally splurging on Saturday and then having the wrath of the scale on Monday!!! As for me, I'm changing my free day to Monday, after the weigh in!!
Lunch Recipe
When I am dieting I find it easier to eat better when I have healthy recipes to use. This is a a tried and yummy recipe that I have used the past year or so from Weight Watchers.
Easy Guacamole Turkey Wrap
Serves 1
If you follow Weight Watchers, it is 4 points or about 200 calories.
Mash 1/4 peeled and pitted avocado, 2 tsp. lime juice and 1/8 tsp. garlic salt together in a small bowl. Spread on 1 (7 inch) whole wheat tortilla. Top with 1 oz. (3-5 slices) deli turkey breast, 1/2 c. chopped tomato, 1/2 c chopped romaine lettuce and 2 Tbsp. chopped red onion and roll up.
I usually add some bell peppers too.
Melissa C.
Easy Guacamole Turkey Wrap
Serves 1
If you follow Weight Watchers, it is 4 points or about 200 calories.
Mash 1/4 peeled and pitted avocado, 2 tsp. lime juice and 1/8 tsp. garlic salt together in a small bowl. Spread on 1 (7 inch) whole wheat tortilla. Top with 1 oz. (3-5 slices) deli turkey breast, 1/2 c. chopped tomato, 1/2 c chopped romaine lettuce and 2 Tbsp. chopped red onion and roll up.
I usually add some bell peppers too.
Melissa C.
10 Ways to Tap Your Inner Will power
Sundee posting.....again
My good friend suggested that I add this article to the blog. It's worth the read for sure! Thanks DeAnn!
10 Ways to Tap Your Inner WillpowerHow to stay strong in the face of tempting cupcakes, pricey shoes, and the urge to hit the snooze button instead of the gym.
By Sarah Mahoney, Good Housekeeping
There's an inevitable rhythm to January 1 at my house. I take down the tree, vacuum up pine needles, and start making my New Year's resolutions. The list usually looks like this: Lose weight. Swear off TV and saturated fat. Eat salads. Call Dad more. Write that novel. Floss. By midday I'm worn out, intermittently dozing in front of a football game and swiping my husband's million-calorie nachos.
It's not that I totally lack discipline. It's just that I don't sufficiently appreciate what's going on in my brain, explains Joseph Shrand, M.D., an instructor of psychiatry at Harvard Medical School. Self-restraint is a rational desire, which means it lives in the front of the brain, the section that's most recently evolved and most vulnerable to being overruled by survival instincts. Pleasure resides in the brain's most primitive part, which has spent millions of years learning to reward us with a deeply satisfying jolt of dopamine when we give in to these kinds of urges. And while that brain circuitry evolved to encourage life-prolonging desires like eating and sex, says Dr. Shrand, we now get a rush from giving in to anything we want, whether it's an illicit drug, chocolate, or buying expensive purple peep-toe boots, even when the more evolved part of our brain tells us we'll quickly regret it.
So how do you help the rational (i.e., your New Year's resolutions) triumph over the pleasure-seeking? You need to outsmart it with these research-proven strategies.
1. Give It a Workout
I'd always thought of willpower as a steady, steely resolve that made some women triathletes and some (not my real name) couch-nappers. But it's more like a muscle, says Marvin D. Seppala, M.D., chief medical officer at Hazelden, the well-known addiction treatment center. That means the more we use it, the stronger it gets — and quickly. In an experiment at the University at Albany — State University of New York, researchers asked 122 smokers who were trying to quit to exert extra self-control for two weeks, either by avoiding sweets or by squeezing on a grip strengthener for as long as they could twice a day. In the following month, 27 percent of those who were diligent about practicing their self-control exercise successfully kicked their cigarette habit, compared with just 12 percent of volunteers who'd been given a task that didn't call for self-control.
To try this at home, squeeze a grip strengthener (available at sporting-goods stores for under $10) or a rubber ball till it becomes uncomfortable, then hold as long as you can. Repeat at least twice a day. Or, flex your self-control emotionally by trying not to tear up during a sad movie.
Just don't expect to become the Wonder Woman of Willpower, advises psychologist and study author Mark Muraven, Ph.D. As with a muscle, push too hard or under conditions that are too challenging, and your resolve (like an overworked hamstring) will collapse. "If you're very hungry, I can't imagine that any amount of willpower will keep you from eating a cupcake," Muraven says.
2. Make One Change at a Time
Once you understand that you have only a limited amount of willpower, it's easy to understand why multiple resolutions aren't likely to work, says Ian Newby-Clark, Ph.D., a psychologist at the University of Guelph in Canada. Most resolutions actually require many behavior changes. Sure, some are straightforward, like remembering to take a calcium pill every day — but a successful weight-loss program, for example, calls for more than just a decision to eat less. You have to shop and cook differently, start or ramp up an exercise routine, maybe even ditch certain social or family events. "Thinking through these substrategies boosts success rates," says Newby-Clark. "But it would take too much attention and vigilance to do all that and also decide it's time to brush your teeth for the full two minutes and become better informed about world events."
3. Break It Up
Since your supply of self-control is finite, make resolutions that require small acts of will, not weeks of vigilance. " 'Lose 10 pounds' sounds specific, but it's less likely to work than behavioral goals like 'This week I'll try to go to the gym three times, take the stairs at work at least twice, and bring a healthy lunch every day,' " says Andrea Bonior, Ph.D., a psychologist in private practice in Washington, DC, and author of the "Baggage Check" column for the Washington Post Express. You'll feel good when you accomplish each goal, and your success will help bolster your resolve: The better you are at making small changes, the easier it will be for you to keep going.
4. Lift Your Spirits
Watching funny movies — or doing just about anything that puts you in a good mood — also helps when willpower starts wearing down. In a particularly sneaky study, researchers asked a group of 30 hungry students to sit in a room that smelled like freshly baked cookies. Although a plate of M&Ms and still-warm cookies was placed within reach, participants were told to snack on a bowl of radishes. Then they were left alone for 10 to 12 minutes in order to exhaust their self-restraint.
Next, some of the students watched a film clip of Robin Williams doing stand-up, while another group viewed a film about dolphins. When, in the last part of the experiment, they were asked to perform a complex tracing project that called for lots of self-control, students who'd seen the funny film stuck with the trying task for about 13 minutes. The Flipper crowd hung in for only nine.
5. Have Some OJ
Self-restraint — stifling your disagreement during a politically charged discussion, for example — can reduce blood glucose to less-than-optimal levels, report Florida State University researchers. But a glass of orange juice or lemonade can replenish your self-control. The brain relies almost exclusively on glucose for energy, so it has to be the real thing — artificially sweetened drinks won't deliver the jolt.
6. Outwit Your Inner Rebel
To give your willpower some wiggle room, avoid making 100 percent resolutions. "Absolutes like 'I'm giving up all sweets' or 'I'll never use my credit card again' set you up to try to get around your own overly strict rules," says Connie Stapleton, Ph.D., a psychologist in Augusta, GA. Instead, try drafting more limited restrictions like "I'll have sweets only when I'm in a fancy restaurant."
7. Crank Up Your Greatest Hits
When you feel discouraged, remind yourself how much you've accomplished in the past, suggests Elizabeth Lombardo, Ph.D. "People beat themselves up about still needing to lose the baby weight or no longer going to yoga class. But they overlook the long list of things they have done that required major self-discipline, like building a nest egg or sticking with the computer training they needed in order to get a better job." Lombardo's advice: "Write down 100 things you're proud of, right down to 'I get out of bed when I don't want to.' It'll remind you how much willpower you really have."
8. Be Extra Nice (Or Nasty)
Do unto others, and you'll be doing unto yourself as well. In a Harvard University study, psychologist Kurt Gray, Ph.D., gave 80 participants a dollar, told half the group to keep it and the other half to give it to charity, and then asked all the volunteers to hold a five-pound weight for as long as they could. Those who had donated their buck to a good cause held the weight significantly longer than the "selfish" ones.
But imagining doing something not nice makes us even stronger. In another experiment, Gray asked participants to hold the weight while writing a story that involved their helping someone, harming someone, or doing something neutral. Those who envisioned dastardly deeds held the weight longer than the helpful ones, who in turn beat out the neutrals. Whether we're doing someone a good turn or a bad one, it increases our feeling of personal power, making it easier to stick with something uncomfortable, says Gray.
9. Use Your Senses
The primitive cravings center is highly susceptible to visual cues, explains Tufts University psychologist Christopher Willard, Psy.D. Draw on the strength of images by putting a photo of a thinner you on the fridge, or a picture of a Caribbean beach in your wallet near your credit cards to remind yourself of the vacation that you're saving for.
10. Finally, Get Out of Dodge
The same way a sprinter can tell when she doesn't have another 100 yards in her, "it's important to know when your resistance is tapped out," says Dr. Seppala. "Stress will wear it down. So will being hungry or tired." His advice for those times: Get away from whatever is tempting you until you've eaten and rested, which will give your willpower a fighting chance.
Write Your Ticket to Success
People who put their goals on paper are significantly more likely to achieve them than are those who merely make mental vows, research from Dominican University of California has shown. What's also key: posting your goal in places where you will see it often, says Marvin D. Seppala, M.D., of Hazelden. "Your will matters most the moment you make a resolution — and you'll want to be able to recapture the intensity of that moment again and again." Share what you've written, too: The Dominican study found that those who told friends or family about their goals did better than those who didn't, and people who e-mailed their support team weekly progress updates did best of all. Social approval — as in "You look great!" — gives your brain a surge of soothing oxytocin, explains Joseph Shrand, M.D., of Harvard.
"How I Keep My Resolutions"
GoodHousekeeping staff members share the tricks that work for them.
"I make it easier for myself by waiting till spring to take on a new challenge. January is a busy time of year (not to mention cold as well as dark in the morning and night!)."
— Cortney Pellettieri, entertainment editor
"I remind myself of times I wanted something even more desirable and was able to resist. Why blow calories on ordinary packaged cake when I turned down a gorgeous pastry at a restaurant the night before?"
— Toni Hope, health director
"I take ballet, which is a marriage of discipline and grace. It's extraordinarily hard to do it well. But the class is a weekly reminder that I can take on a tough challenge and slowly but surely improve."
— Jenny Cook, executive editor
"I think of myself as a role model for my 7-year-old son. I tell him that we both want to exercise and eat lots of veggies and fruit so we can be strong and healthy — and then I can't backslide."
— Samantha Cassetty, nutrition director, GHRI
"The only time I've stuck to a resolution was two years ago, when I set an end date — my 30th birthday in early May. I'd decided that I wanted to get into the best shape of my life. I did it, and I've kept up the good habits since."
— Amy Roberts, associate editor
My good friend suggested that I add this article to the blog. It's worth the read for sure! Thanks DeAnn!
10 Ways to Tap Your Inner WillpowerHow to stay strong in the face of tempting cupcakes, pricey shoes, and the urge to hit the snooze button instead of the gym.
By Sarah Mahoney, Good Housekeeping
There's an inevitable rhythm to January 1 at my house. I take down the tree, vacuum up pine needles, and start making my New Year's resolutions. The list usually looks like this: Lose weight. Swear off TV and saturated fat. Eat salads. Call Dad more. Write that novel. Floss. By midday I'm worn out, intermittently dozing in front of a football game and swiping my husband's million-calorie nachos.
It's not that I totally lack discipline. It's just that I don't sufficiently appreciate what's going on in my brain, explains Joseph Shrand, M.D., an instructor of psychiatry at Harvard Medical School. Self-restraint is a rational desire, which means it lives in the front of the brain, the section that's most recently evolved and most vulnerable to being overruled by survival instincts. Pleasure resides in the brain's most primitive part, which has spent millions of years learning to reward us with a deeply satisfying jolt of dopamine when we give in to these kinds of urges. And while that brain circuitry evolved to encourage life-prolonging desires like eating and sex, says Dr. Shrand, we now get a rush from giving in to anything we want, whether it's an illicit drug, chocolate, or buying expensive purple peep-toe boots, even when the more evolved part of our brain tells us we'll quickly regret it.
So how do you help the rational (i.e., your New Year's resolutions) triumph over the pleasure-seeking? You need to outsmart it with these research-proven strategies.
1. Give It a Workout
I'd always thought of willpower as a steady, steely resolve that made some women triathletes and some (not my real name) couch-nappers. But it's more like a muscle, says Marvin D. Seppala, M.D., chief medical officer at Hazelden, the well-known addiction treatment center. That means the more we use it, the stronger it gets — and quickly. In an experiment at the University at Albany — State University of New York, researchers asked 122 smokers who were trying to quit to exert extra self-control for two weeks, either by avoiding sweets or by squeezing on a grip strengthener for as long as they could twice a day. In the following month, 27 percent of those who were diligent about practicing their self-control exercise successfully kicked their cigarette habit, compared with just 12 percent of volunteers who'd been given a task that didn't call for self-control.
To try this at home, squeeze a grip strengthener (available at sporting-goods stores for under $10) or a rubber ball till it becomes uncomfortable, then hold as long as you can. Repeat at least twice a day. Or, flex your self-control emotionally by trying not to tear up during a sad movie.
Just don't expect to become the Wonder Woman of Willpower, advises psychologist and study author Mark Muraven, Ph.D. As with a muscle, push too hard or under conditions that are too challenging, and your resolve (like an overworked hamstring) will collapse. "If you're very hungry, I can't imagine that any amount of willpower will keep you from eating a cupcake," Muraven says.
2. Make One Change at a Time
Once you understand that you have only a limited amount of willpower, it's easy to understand why multiple resolutions aren't likely to work, says Ian Newby-Clark, Ph.D., a psychologist at the University of Guelph in Canada. Most resolutions actually require many behavior changes. Sure, some are straightforward, like remembering to take a calcium pill every day — but a successful weight-loss program, for example, calls for more than just a decision to eat less. You have to shop and cook differently, start or ramp up an exercise routine, maybe even ditch certain social or family events. "Thinking through these substrategies boosts success rates," says Newby-Clark. "But it would take too much attention and vigilance to do all that and also decide it's time to brush your teeth for the full two minutes and become better informed about world events."
3. Break It Up
Since your supply of self-control is finite, make resolutions that require small acts of will, not weeks of vigilance. " 'Lose 10 pounds' sounds specific, but it's less likely to work than behavioral goals like 'This week I'll try to go to the gym three times, take the stairs at work at least twice, and bring a healthy lunch every day,' " says Andrea Bonior, Ph.D., a psychologist in private practice in Washington, DC, and author of the "Baggage Check" column for the Washington Post Express. You'll feel good when you accomplish each goal, and your success will help bolster your resolve: The better you are at making small changes, the easier it will be for you to keep going.
4. Lift Your Spirits
Watching funny movies — or doing just about anything that puts you in a good mood — also helps when willpower starts wearing down. In a particularly sneaky study, researchers asked a group of 30 hungry students to sit in a room that smelled like freshly baked cookies. Although a plate of M&Ms and still-warm cookies was placed within reach, participants were told to snack on a bowl of radishes. Then they were left alone for 10 to 12 minutes in order to exhaust their self-restraint.
Next, some of the students watched a film clip of Robin Williams doing stand-up, while another group viewed a film about dolphins. When, in the last part of the experiment, they were asked to perform a complex tracing project that called for lots of self-control, students who'd seen the funny film stuck with the trying task for about 13 minutes. The Flipper crowd hung in for only nine.
5. Have Some OJ
Self-restraint — stifling your disagreement during a politically charged discussion, for example — can reduce blood glucose to less-than-optimal levels, report Florida State University researchers. But a glass of orange juice or lemonade can replenish your self-control. The brain relies almost exclusively on glucose for energy, so it has to be the real thing — artificially sweetened drinks won't deliver the jolt.
6. Outwit Your Inner Rebel
To give your willpower some wiggle room, avoid making 100 percent resolutions. "Absolutes like 'I'm giving up all sweets' or 'I'll never use my credit card again' set you up to try to get around your own overly strict rules," says Connie Stapleton, Ph.D., a psychologist in Augusta, GA. Instead, try drafting more limited restrictions like "I'll have sweets only when I'm in a fancy restaurant."
7. Crank Up Your Greatest Hits
When you feel discouraged, remind yourself how much you've accomplished in the past, suggests Elizabeth Lombardo, Ph.D. "People beat themselves up about still needing to lose the baby weight or no longer going to yoga class. But they overlook the long list of things they have done that required major self-discipline, like building a nest egg or sticking with the computer training they needed in order to get a better job." Lombardo's advice: "Write down 100 things you're proud of, right down to 'I get out of bed when I don't want to.' It'll remind you how much willpower you really have."
8. Be Extra Nice (Or Nasty)
Do unto others, and you'll be doing unto yourself as well. In a Harvard University study, psychologist Kurt Gray, Ph.D., gave 80 participants a dollar, told half the group to keep it and the other half to give it to charity, and then asked all the volunteers to hold a five-pound weight for as long as they could. Those who had donated their buck to a good cause held the weight significantly longer than the "selfish" ones.
But imagining doing something not nice makes us even stronger. In another experiment, Gray asked participants to hold the weight while writing a story that involved their helping someone, harming someone, or doing something neutral. Those who envisioned dastardly deeds held the weight longer than the helpful ones, who in turn beat out the neutrals. Whether we're doing someone a good turn or a bad one, it increases our feeling of personal power, making it easier to stick with something uncomfortable, says Gray.
9. Use Your Senses
The primitive cravings center is highly susceptible to visual cues, explains Tufts University psychologist Christopher Willard, Psy.D. Draw on the strength of images by putting a photo of a thinner you on the fridge, or a picture of a Caribbean beach in your wallet near your credit cards to remind yourself of the vacation that you're saving for.
10. Finally, Get Out of Dodge
The same way a sprinter can tell when she doesn't have another 100 yards in her, "it's important to know when your resistance is tapped out," says Dr. Seppala. "Stress will wear it down. So will being hungry or tired." His advice for those times: Get away from whatever is tempting you until you've eaten and rested, which will give your willpower a fighting chance.
Write Your Ticket to Success
People who put their goals on paper are significantly more likely to achieve them than are those who merely make mental vows, research from Dominican University of California has shown. What's also key: posting your goal in places where you will see it often, says Marvin D. Seppala, M.D., of Hazelden. "Your will matters most the moment you make a resolution — and you'll want to be able to recapture the intensity of that moment again and again." Share what you've written, too: The Dominican study found that those who told friends or family about their goals did better than those who didn't, and people who e-mailed their support team weekly progress updates did best of all. Social approval — as in "You look great!" — gives your brain a surge of soothing oxytocin, explains Joseph Shrand, M.D., of Harvard.
"How I Keep My Resolutions"
GoodHousekeeping staff members share the tricks that work for them.
"I make it easier for myself by waiting till spring to take on a new challenge. January is a busy time of year (not to mention cold as well as dark in the morning and night!)."
— Cortney Pellettieri, entertainment editor
"I remind myself of times I wanted something even more desirable and was able to resist. Why blow calories on ordinary packaged cake when I turned down a gorgeous pastry at a restaurant the night before?"
— Toni Hope, health director
"I take ballet, which is a marriage of discipline and grace. It's extraordinarily hard to do it well. But the class is a weekly reminder that I can take on a tough challenge and slowly but surely improve."
— Jenny Cook, executive editor
"I think of myself as a role model for my 7-year-old son. I tell him that we both want to exercise and eat lots of veggies and fruit so we can be strong and healthy — and then I can't backslide."
— Samantha Cassetty, nutrition director, GHRI
"The only time I've stuck to a resolution was two years ago, when I set an end date — my 30th birthday in early May. I'd decided that I wanted to get into the best shape of my life. I did it, and I've kept up the good habits since."
— Amy Roberts, associate editor
Wednesday, January 12, 2011
Challenger List Update!
Hi everyone,
I just wanted to let you all know that my mom has updated the challengers list in the bottom right corner of the blog. Everyone who sent in their weight should be on the list. There is a star by the names of those who have paid the $20.00 Please remember to have your $20.00 in her hand by next Monday to avoid being disqualified. My mom will update the list as the money comes in.
How's it going with you all anyways???? Are you working hard? I actually walked 3 miles on my treadmill today which is a "big deal" to me. I watched last nights episode of The Biggest Loser while I was walking. It really motivated me! If they can work hard than so can I.
I'm trying to eliminate sugar from my diet. It's been hard. I bought some 60 calorie Jello pudding snacks. I had one this afternoon. It was actually pretty good.
I would love for you to all share your ideas, and success stories on this blog. Any recipes would be much appreciated.
So glad we are all working on being healthy together!!
Love, Sundee
I just wanted to let you all know that my mom has updated the challengers list in the bottom right corner of the blog. Everyone who sent in their weight should be on the list. There is a star by the names of those who have paid the $20.00 Please remember to have your $20.00 in her hand by next Monday to avoid being disqualified. My mom will update the list as the money comes in.
How's it going with you all anyways???? Are you working hard? I actually walked 3 miles on my treadmill today which is a "big deal" to me. I watched last nights episode of The Biggest Loser while I was walking. It really motivated me! If they can work hard than so can I.
I'm trying to eliminate sugar from my diet. It's been hard. I bought some 60 calorie Jello pudding snacks. I had one this afternoon. It was actually pretty good.
I would love for you to all share your ideas, and success stories on this blog. Any recipes would be much appreciated.
So glad we are all working on being healthy together!!
Love, Sundee
Off To A Great Start
As of last night at midnight, we had 64 ladies report their weight. This is more than we ever dreamed would participate. What a great way to start the new year. Due to the overwhelming numbers, we feel like there is enough money in the pot to give a very large amount to first place and then also have second and third place. This will make it fun for more people. Remember, $20.00 is due before next Monday. Keep up the good work. I look forward to hearing from you next Monday.
Interesting Facts: Total weight of all of us: 12,054 pounds
Average weight per person: 188 lbs.
Interesting Facts: Total weight of all of us: 12,054 pounds
Average weight per person: 188 lbs.
What did you eat yesterday?
What did you eat yesterday? Are you meeting your calorie intake or exceeding it?
Pledge your pounds
Since we are trying to lose pounds anyway, why not pledge your pounds? You can go to http://www.pfpchallenge.com/ and choose your state. Right now Utah is in second place. :) For every pound you pledge, 11¢ will be donated to Feeding America® — enough to secure one pound of groceries on behalf of local food banks.
Tuesday, January 11, 2011
The scale
How will you be dealing with the scale? I have heard that it is better get on it only once a week and there are some people that get on it daily, sometimes multiple times a day. What will you do?
Great way to track your progress
If you go to www.sparkpeople.com it is a GREAT way to track your eating and exercising. It helps you build a goal and tells you how to obtain it!
Monday, January 10, 2011
What did you eat today???
Sundee posting
Hello everyone, just wondering how your first day went??? Mine wasn't to bad. I am a huge believer in writing down everything I eat when I am trying to watch it. 5 years ago I had gestational diabetes with my third pregnancy. My dietitian made me write down everything!!! I hated it at first but realized that I hadn't been paying attention to what I put in my mouth. It was a huge wake up call for me. I am going to try and write down my daily food intake during this challenge. I think it will help me. I would LOVE to hear what your eating.
Breakfast: 1 egg, two egg whites, 1/2 bell pepper, sprinkle of cheese
Mid morning snack: string cheese, blueberry Greek yogurt
Lunch: bowl of beef vegetable soup. (My mom's homemade)
Afternoon snack: 1/2 cup cottage cheese and 1 banana
Dinner: chicken breast, steamed broccoli, orange
Snack: Zone protein bar.
Hello everyone, just wondering how your first day went??? Mine wasn't to bad. I am a huge believer in writing down everything I eat when I am trying to watch it. 5 years ago I had gestational diabetes with my third pregnancy. My dietitian made me write down everything!!! I hated it at first but realized that I hadn't been paying attention to what I put in my mouth. It was a huge wake up call for me. I am going to try and write down my daily food intake during this challenge. I think it will help me. I would LOVE to hear what your eating.
Breakfast: 1 egg, two egg whites, 1/2 bell pepper, sprinkle of cheese
Mid morning snack: string cheese, blueberry Greek yogurt
Lunch: bowl of beef vegetable soup. (My mom's homemade)
Afternoon snack: 1/2 cup cottage cheese and 1 banana
Dinner: chicken breast, steamed broccoli, orange
Snack: Zone protein bar.
Let's "Fab Up Our Flab"
Hey Everyone,
I just wanted you all to have access to my friend Lacee's awesome blog called Fab Up The Flab (click: http://www.fabuptheflab.blogspot.com/ )
Lacee is an exercise/health expert! I love her blog because it has some great practical ideas. Today she even did a post just for our Healthy Habits Challenge which was awesome! Anyway, good luck to you all and go check it out!
p.s.I also posted this link under "awesome exercise links" and feel free to do the same if you have a website that you find helpful!
Thanks,
Mindee W.
I just wanted you all to have access to my friend Lacee's awesome blog called Fab Up The Flab (click: http://www.fabuptheflab.blogspot.com/ )
Lacee is an exercise/health expert! I love her blog because it has some great practical ideas. Today she even did a post just for our Healthy Habits Challenge which was awesome! Anyway, good luck to you all and go check it out!
p.s.I also posted this link under "awesome exercise links" and feel free to do the same if you have a website that you find helpful!
Thanks,
Mindee W.
Sunday, January 9, 2011
Let's Get Started!!!!!!!!!!
Just a reminder that weigh in starts Monday, January 10th. THAT'S TOMORROW!!!!
TO BEGIN:
1. Empty your bladder
2. Get naked
3. Step on scale and record your begining weight
4. E-mail Linda your begining weight (Linda's eyes are the ONLY eyes that will ever see your weight)
5. Weight must be e-mailed before midnight on Monday or you will be DISQUALIFIED!
EVERY MONDAY FOLLOWING FOR THE NEXT EIGHT WEEKS:
Repeat steps 1-5.
RULES:
ABSOULETLY NO DIET PILLS OR HCG.
Winners scores will be calculated by percentage to make it equal for all participants.
Check blog often for updates and
Be honest, eat healthy, exercise and have fun!!!
Send money to Linda Chipman 4890 North Wagon Wheel Drive, Enoch Utah 84721
Money is nonrefundable after the challenge begins!!
Email your weight to her at westernpride@q.com
TO BEGIN:
1. Empty your bladder
2. Get naked
3. Step on scale and record your begining weight
4. E-mail Linda your begining weight (Linda's eyes are the ONLY eyes that will ever see your weight)
5. Weight must be e-mailed before midnight on Monday or you will be DISQUALIFIED!
EVERY MONDAY FOLLOWING FOR THE NEXT EIGHT WEEKS:
Repeat steps 1-5.
RULES:
ABSOULETLY NO DIET PILLS OR HCG.
Winners scores will be calculated by percentage to make it equal for all participants.
Check blog often for updates and
Be honest, eat healthy, exercise and have fun!!!
Send money to Linda Chipman 4890 North Wagon Wheel Drive, Enoch Utah 84721
Money is nonrefundable after the challenge begins!!
Email your weight to her at westernpride@q.com
Wednesday, January 5, 2011
Welcome Everyone!!!!
Sundee posting,
Just want to say how excited I am about this challenge!!! I got a little carried away over the holidays and need to repent!!! I've noticed that I am most successful in losing weight when I am accountable to someone! My hope for this challenge is for all of us to support, encourage, and love everyone who participates! I want to share my ideas, and want you to share yours as well. Let's get healthy together!
Just a note: The amount lost will be calculated by % so everyone gets a fair shot at this!!!! Any questions you can email me at sundeeyardley@q.com
Linda (my cute mom's) email address westernpride@q.com Email her your starting weight this Monday!!
Mail your $20.00 to Linda's house 4890 North Wagon Wheel Drive Enoch Utah, 84721
Make sure to sign contract below.
Just want to say how excited I am about this challenge!!! I got a little carried away over the holidays and need to repent!!! I've noticed that I am most successful in losing weight when I am accountable to someone! My hope for this challenge is for all of us to support, encourage, and love everyone who participates! I want to share my ideas, and want you to share yours as well. Let's get healthy together!
Just a note: The amount lost will be calculated by % so everyone gets a fair shot at this!!!! Any questions you can email me at sundeeyardley@q.com
Linda (my cute mom's) email address westernpride@q.com Email her your starting weight this Monday!!
Mail your $20.00 to Linda's house 4890 North Wagon Wheel Drive Enoch Utah, 84721
Make sure to sign contract below.
The Contract!
***As part of the Healthy Habits Challenge we are asking all of you who choose to participate to read the following contract and type your name in the comment box:
THE CONTRACT:
By typing my name in the comments box, I hereby swear that I will follow all of the rules of the Healthy Habits Challenge that have been outlined on this blog. I will work hard in developing healthy habits by good old fashioned exercise and eating right. I know that if I choose to take diet pills or any other quick fix weight loss remedy such as HCG I am cheating and therefore must withdraw from the competition. I will come to this blog when I need support and will try my best to encourage and support others. Again, I promise to be completely honest with myself as well as everyone who is participating!
Signed,
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